Can you have pumpkin on the low-FODMAP diet? Canned, or fresh? What about pumpkin squash? How much can you have?
I have the facts for you.
While many people think pumpkin is a vegetable, it is actually a fruit. And I am a huge fan. I adore pumpkin in my baked goods, sauces, even chili! It is packed with vitamins, fiber and naturally low in calories.
However, since there are so many ‘pumpkin’ products (such as seeds, fresh pumpkin, or canned), there is a need to understand how much is allowed on the FODMAP elimination phase. Not to mention, many varieties of ‘squash’ are classified as a pumpkin on the FODMAP apps.
Many people may be confused, or believe that they can’t have any pumpkin when on the FODMAP diet. I understand this dilemma, since I went through it as well.
Many people learn of the FODMAP diet from a provider that will give them a FODMAP list, with a minuscule listing of acceptable foods. These lists are often woefully out of date, and incorrect. Several posts and forums also exist online, with inaccurate information. Do not assume that these are the limitations you must abide by.
The FODMAP diet food lists are an ever-evolving project. They are constantly being modified, with new foods being tested and added all the time. Some foods have changed in their reported FODMAP quantities, by having increases, or decreases made to their suggested portion sizes over time.
The only true way we have to check FODMAP food data is to use one, or both, of the scientifically supported apps. These include the Monash Uni app, and the FODMAP Friendly app. I suggest you get both to have constant access to the knowledge you need.
Importantly to note as well, other components of food (not FODMAPs) may trigger gut discomfort for people with IBS. Feel free to test your own tolerances and experiment with a variety of foods once your symptoms are stable. Food variety and diversity is necessary for a healthy gut microbiome.
Also see my posts:
- Dr. Rachel’s FODMAP Facts: Is Cheese Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Are Bananas Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Are Blueberries Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Is (Pop)Corn Low-FODMAP?
- Dr. Rachel’s Low-FODMAP Onion Substitutes: What can you use instead of onion on low FODMAP?
Now, what about pumpkin? To follow, I will share available data based on the FODMAPs reported in the 2 apps. You cannot always assume that all pumpkin and pumpkin products available at your local grocery will be exactly the same in its FODMAP composition as the ones tested in Australia. The apps are a guide, but your personal tolerance is the ultimate answer.
One of the reasons I was inspired to write my 2 books, was to guide people through the low-FODMAP diet, from Elimination to Personalization. Click this link to see them on Amazon!
PUMPKIN AND THE LOW-FODMAP DIET
Below is based on FODMAP data at time of posting
Dr. Rachel’s Note: I highly recommend using a kitchen scale when following a low-FODMAP diet to ensure accurate measurements
Pumpkin (canned):
MONASH FODMAP DATA:
- Low-FODMAP serving size of 75g
- Higher amounts contain fructans
FODMAP FRIENDLY DATA:
- Low-FODMAP serving size of 120g
- Maximum low-FODMAP serving size of 150g
Pumpkin, sugar (raw):
MONASH FODMAP DATA:
- High-FODMAP serving size of 75g
FODMAP FRIENDLY DATA:
- Not tested
Pumpkin seeds (pepitas):
MONASH FODMAP DATA:
- Low-FODMAP serving size of 30g
FODMAP FRIENDLY DATA:
- Low-FODMAP serving size of 30g
- Maximum serving of 32g
Pumpkin, Japanese (fresh):
MONASH FODMAP DATA:
- Low-FODMAP serving size of 75g
FODMAP FRIENDLY DATA:
- Low & Maximum serving size of 58g
Pumpkin, Japanese (cooked):
MONASH FODMAP DATA:
- Not tested
FODMAP FRIENDLY DATA:
- Low-FODMAP serving size of 75g
- Maximum serving of 94g
Butternut Squash (raw):
MONASH FODMAP DATA:
- High-FODMAP at 75g serving
FODMAP FRIENDLY DATA:
- Low-FODMAP Serving size of 75g
- Maximum low-FODMAP serving of 214g
Acorn Squash (raw):
MONASH FODMAP DATA:
- High-FODMAP at 75g serving
FODMAP FRIENDLY DATA:
- Not tested
Delicata Squash (raw):
MONASH FODMAP DATA:
- High-FODMAP at 75g serving
FODMAP FRIENDLY DATA:
- Not tested
You will note some discrepancies between the 2 common databases for FODMAP data. In particular, the higher amount of canned pumpkin that tested low-FODMAP by FODMAP Friendly.
Such variations from the two testing sources occur, from time to time. Foods vary in their geographic origin, quality, ripeness, and other factors. Both groups will test an array of a food, and obtain an ‘average’ to yield their results. This may lead to differences in the reported amounts.
Please do not let this cause you anxiety. You can always lean toward a more conservative result, at least when beginning.
“It is important to recognize that foods in the FODMAP databases are not guaranteed to be the same food you will buy and consume”
Since we consume foods in context of a meal, if you plan to enjoy other items that contain fructose, then pay attention to the overall quantities. Our bodies will vary, and these limits are only a guideline, until you move toward the personalization FODMAP stage.
Here are some delicious low-FODMAP pumpkin recipes:
- Amazing Low-FODMAP Pumpkin Bread or Pumpkin Muffins; Gluten-free, Dairy-free
- Low-FODMAP Pumpkin Pasta and/or Simmer Sauce; Gluten-free, Vegan
- Perfect Low-FODMAP Pumpkin Pie; Gluten-free, Dairy-free
- Low-FODMAP “Skinny” Pumpkin Spice Latte Recipe; Gluten-free, Vegan
- Amazing Low-FODMAP Pumpkin Blondies with White Chocolate Chips; Gluten-free
For more on the FODMAP diet, check out my amazing posts:
- Dr. Rachel’s Low-FODMAP Diet 5-Day Meal Plan; Recipes and More (IBS-friendly!)
- Dr. Rachel’s Low-FODMAP Fast-Food Options (Because Low Doesn’t Have to Mean No)
- Low-FODMAP Options at Starbucks
- Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free
- Dr. Rachel’s Guide to Starting the Low-FODMAP Diet
Be healthy and happy,
Rachel Pauls, MD
